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  • House of Thin

    I wrote these equations out if anyone would like to use them.

    (x-lean body mass)/x=decimal percent desired BF%
    x=goal weight

    This will give you your goal weight assuming you don't put on muscle. If you anticipate adding 5-10 lbs of muscle over a certain period of time, adjust your lean body mass accordingly. If you believe you're going to lose muscle, for example 20% lean tissue per pound muscle lost, you have to subtract that from your lean body mass.

    Example:
    172 = current body weight
    129.21 = rough estimate lean body mass
    18% = desired body fat percentage

    [x-(129.21-(172-x)*0.2)]/x = 0.18
    x=153 lbs

    <Goal Weight Assuming Lean Body Mass Held Constant>

    @ 20% BF
    (x-129)/x = 0.20
    x=161.25 lbs
    172*0.25-161.25*0.20=10.75 lbs fat lost

    @ 18% BF
    (x-129)/x = 0.18
    x=157.3 lbs
    172*0.25-157.3*0.18=14.69 lbs fat lost

    Here's a link to an online equation solver. Hope someone finds these handy!
    Last edited by kcarol; 03-28-2013, 11:33 PM.

  • #2
    Coconut Flour Pumpkin Bread Recipe | REAL GRUBBIN

    not trying to play devils advocate, but you can always look up recipes that don't contain grains or bad sugars (i know honey is sugar, but its not like its much in the recipe)

    might give you some ideas...if you are good in the kitchen.

    i know pancakes were a big thing at my house, but now they love my banana pancakes more than flour based ones (its a banana, almond butter, and one egg...mix in a bowl and it becomes like a batter, then just fry in pan with butter...i also add cinnamon and nutmeg to my mix) my wife makes a butter sauce to pour over it (stick of butter, cinnamon, nutmeg, splenda brown sugar, and vanilla extract)

    now we only really eat this maybe once every two weeks, but its a great treat and made from real foods (barring splenda brown sugar)
    http://myquest4happiness.blogspot.com/
    http://www.marksdailyapple.com/forum/thread48307.html (journal)

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    • #3
      Insane Grok -

      Assuming that's your daughter in your avatar, what an ADORABLE little girl. And no devil's advocate here--that's exactly the kind of thing I'm looking for. Good substitutes. Thanks
      Last edited by kcarol; 03-10-2012, 03:03 PM.

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      • #4
        If you like fish, add a can of tuna or salmon, some indian masala and steamed kale or spinach. Makes delicious fish cakes! I top with tzatziki or feta.
        Female / 5' 8" / 42 / SW: 166 CW: 159
        Journal: Inspired by success story. Working on my own.

        My mermish life: ENTER to WIN Real Mermaids Don't Hold Their Breath (until Mar 15)

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        • #5
          Originally posted by thepigisatastyanimal View Post
          If you like fish, add a can of tuna or salmon, some indian masala and steamed kale or spinach. Makes delicious fish cakes! I top with tzatziki or feta.
          Oh my word, fish cakes? Sounds like something I need to make before I say my final word.
          Last edited by kcarol; 05-07-2012, 01:20 PM.

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          • #6
            I've just read through your entries and have to say, wow, how brave you are to admit your addictions to sweet drinks and pastries. They are so fattening though and so will have to be reduced to absolute moderation- once a week or less. The good news though is there is a lot to look forward to being primal and there are all kinds of tools you can utilize that will help you maximize your weight loss while preserving your muscle mass. I'm not the best example I admit having been semi primal for some time now but being unaware of calories cost me a few years ago as I took a job that involved more movement and combined with eating less..... well, total disaster. So good to hear you don't plan to cut your calories because in the long run this will work against you.
            My advice is to clear out your cabinets of non primal foods and do away with the sugary Starbucks breakfasts. If you can't eat a healthy breakfast you may consider skipping it as part of an intermittent fasting strategy. Primal foods are satiating and eating later in the day won't cause you to gain weight- what matter most is you eat healthy and watch your calories. It's harder to gain on good quality calories though sure you can.
            I've really enjoyed a short little book called Fast 5. It's a great IF primer:
            PDF Ebook The Fast-5 Diet and the Fast-5 Lifestyle | Free PDF Ebooks Files @AcrobatPlanet.Com

            After you set your mind to eating primal at home-- I honestly believe this is key, you can't allow yourself to eat crap in your own house, you must force yourself to go in public & pay for it. I've had a lot of success with carb cycling. I allow myself to eat more carbs some days and little or none others. You can come up with any system you think you can live with. So long as you eat adequate calories weekly you will be fine.

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            • #7
              I feel you on the push-ups! A full, 'man' push-up is my holy grail. Last year after doing negatives constantly I got to where I could finally do 2-3 man push-ups in a row. Now I'm back to my knees after slacking. Actually I'm back to wall push ups because I can only do knee ones with a very wide 'arm stance' or whatever. I want to start taking Krav Maga courses but until I can master at least a few man push-ups I think I'm too embarrassed!

              ---------

              I'm like you with the sugar addiction. Pastries = heaven. I'll tell you what though, once I started eating animal fat regularly my sugar cravings VANISHED. IMMEDIATELY. ...Don't get me wrong; pastries and candy and ice cream and stuff are still appetizing to me, but they don't control my thoughts and actions anymore. I don't think about them, they never pop into my head. I'M FREE. I really recommend licking lard or tallow or some sort of animal fat off a spoon a few times a day, it has changed my life. Sugar used to literally control my life.

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              • #8
                Originally posted by Raphaella View Post
                I feel you on the push-ups! A full, 'man' push-up is my holy grail. Last year after doing negatives constantly I got to where I could finally do 2-3 man push-ups in a row. Now I'm back to my knees after slacking. Actually I'm back to wall push ups because I can only do knee ones with a very wide 'arm stance' or whatever. I want to start taking Krav Maga courses but until I can master at least a few man push-ups I think I'm too embarrassed!

                ---------

                I'm like you with the sugar addiction. Pastries = heaven. I'll tell you what though, once I started eating animal fat regularly my sugar cravings VANISHED. IMMEDIATELY. ...Don't get me wrong; pastries and candy and ice cream and stuff are still appetizing to me, but they don't control my thoughts and actions anymore. I don't think about them, they never pop into my head. I'M FREE. I really recommend licking lard or tallow or some sort of animal fat off a spoon a few times a day, it has changed my life. Sugar used to literally control my life.
                Hey Raphaella! You've actually given me hope on the sugar front.
                Last edited by kcarol; 11-14-2012, 10:58 PM.

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                • #9
                  ^^^LOL I daydream about being able to do super challenging push-up variations too!!

                  I grew up sugar addicted as well; my earliest memory actually is of being a toddler and using a chair to climb on top of the kitchen table to eat plain sugar right out of its canister. I remember getting in trouble one Christmas Eve because I stole the sugar sprinkles from the kitchen, hid the container in my pillow and ate them all. When I was flunking all my classes in middle school the only punishment my parents gave me that worked was forbidding me to eat chocolate till my grades improved. From ages 17-22 probably 85% of what I ate was candies, pastries, ice cream.... The other 15% was still highly processed crap.

                  For yeeeeears if I didn't have something sweet first thing in the day and something sweet last thing at night I felt all wrong and icky. I also had to have something sweet between every meal. Seems so crazy to me now! It *was* crazy though.

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                  • #10
                    Originally posted by Raphaella View Post
                    ^^^LOL I daydream about being able to do super challenging push-up variations too!!

                    I grew up sugar addicted as well; my earliest memory actually is of being a toddler and using a chair to climb on top of the kitchen table to eat plain sugar right out of its canister. I remember getting in trouble one Christmas Eve because I stole the sugar sprinkles from the kitchen, hid the container in my pillow and ate them all. When I was flunking all my classes in middle school the only punishment my parents gave me that worked was forbidding me to eat chocolate till my grades improved. From ages 17-22 probably 85% of what I ate was candies, pastries, ice cream.... The other 15% was still highly processed crap.

                    For yeeeeears if I didn't have something sweet first thing in the day and something sweet last thing at night I felt all wrong and icky. I also had to have something sweet between every meal. Seems so crazy to me now! It *was* crazy though.
                    Oh man, I used to eat the sugar cubes! I liked how they melted in my mouth. And I also like starting my day sweet and having sweet things after every meal. I STILL have those impulses. !!
                    Last edited by kcarol; 11-14-2012, 09:34 PM.

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                    • #11
                      fiercehunter -

                      I really appreciate the thoughtful reply. BTW, I am with you about adequate calorie intake. I study very diligently (undergrad biochem student), and I've experienced mental fatigue and inability to concentrate with caloric restriction. I prefer adequate calories. I'm only tracking calories at this point so I don't smack myself later if the scale isn't budging while I'm mindlessly in caloric surplus (overeating is easy for me, even high protein). Just to be safe. I just don't want too MANY calories.

                      Thanks for the IF advice too. I'm still working on IF. Spontaneous IF is no problem. I don't have to eat all the time (I prefer bigger meals to satiety). What I do have a psychological problem with is acknowledging I am doing IF, at which point I'll feel mentally caged in my own little starvation prison.
                      Last edited by kcarol; 03-10-2012, 03:05 PM.

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                      • #12
                        Originally posted by kcarol View Post
                        I got headaches from the lack of sugar. One time I ordered delivery and asked for a slice of cheesecake, and when the delivery came, I ditched whatever else I ordered (I think buffalo wings, just so I reached the max price limit), and downed the cheesecake. The headache went away. I felt like a real addict...and the way I had been so secretive about it...man that was *cough*, a low point.

                        And there was one night, I went the whole day without some sweet. I remember my mouth salivating, the headaches and the craving just aching in my mouth. I'm not exaggerating! Thankfully I've come a long way since then.
                        Tell me about it girlfriend. I got those headaches very often, usually it was because I had gone without sugar for a few hours. They were AWFUL and sometimes got so bad that they'd affect my vision. I'll get them now if I have some sugar after not having any for a while, luckily I found out that for me animal fat makes them go away quickly and completely.

                        Have you ever had brown outs?

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                        • #13
                          Hmm...define brown out for me?
                          Last edited by kcarol; 03-10-2012, 03:05 PM.

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                          • #14
                            ^^^You should!! Life is short, why not? And you never know where pursuing your interests might take you!

                            A brown out is like, for me anyway, when you get really hot and clammy and your vision goes and you collapse but you don't lose consciousness. But you get very close to losing it. Blacking out for a few minutes while still staying awake.

                            Originally posted by kcarol
                            The last thing I ate yesterday was bacon at 3 pm, which kept me so full I didn't want anything else. That's rare that I don't find myself hungry within a few hours. But I woke up this morning not hungry, not craving, but just wanting some hearty food. It was a good feeling.
                            Yay! This is how I've been feeling lately too, food keeps me full way longer and I'm not hungry when I wake up. The only time I wake up to a growling stomach is if I had something naughty the night before.

                            Originally posted by kcarol
                            I've since stopped telling her whether I'm good or bad on my diet, because every time I tell her what I eat, I get the silent moment where I just know she's secretly thinking I'm eating myself to a heart attack.
                            Heh I get that same reaction a lot from friends...

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                            • #15
                              Thanks for the words of encouragement I just have this feeling I could be good at powerlifting. Maybe it's wishful thinking. If I trained and studied powerlifting, I might be able to coach others. That's another secret dream.

                              Okay, brown out, I've come sure CLOSE to those. I've had my vision go blank and felt myself about to knock out, but would sit down before I'd let that happen.

                              Ok, so you experience the hunger post-naughty eating too? I shouldn't be surprised...I actually wrote a term paper on food addiction. I was basically writing a term paper about myself, lol.
                              Last edited by kcarol; 03-11-2012, 02:44 PM.

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